WOD

PAST WODS

Nov

18
Friday

Foundation

Clean Deadlift

3 x 5 @ 105%

WOD

Teams of two

For Time:

7 Minute Cap for each

Grace:

30 Clean and Jerk

Rest 5 Minutes

Isabel:

30 Snatch

RX: 135/95

INT: 95/65

SC: 65/35

see comments
17
Thursday

Foundation

15 Minute EMOM

Minute 1:

10 Box Jumps 24/20

Minute 2:

15 Wall Ball 20/14

Minute 3:

45 Second Plank Hold

Scale as Needed

WOD

ROMWOD

“Overhead Squat Special”

see comments
16
Wednesday

Foundation

Snatch Push Press

5×5 @ 75%

WOD

6 Rounds For Time

RX:

20 Back Rack Lunges – 95/65

20 Double Unders

INT:

20 Back Rack Lunges  – 65/35

10 double unders or 20 dynamic singles

SC:

20 Back Rack Lunges  – 45/15

20  Single Unders

see comments
15
Tuesday

Foundation

Every 3 Minutes for 24 Minutes

Clean and Jerk

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%

WOD

10 Rounds For Time

6 Pull Ups

6 Push Ups

6 Pistols

Rest 30 Seconds

Scale as Needed

see comments
14
Monday

Foundation

Back Squat
1 x 5 @ 75%
3 x 5 @ 80%
1 x 3 @ 85%

WOD

10 Minute EMOM
Even Minute:
50 Meter Sprint
4 Med Ball Cleans
Odd Minute:
50 Meter Sprint
4 Burpees

RX: 20/14
INT: 14/10
SC: 10/6

see comments
12
Saturday

Foundation

3 Position Snatch
(floor, knee, mid thigh)
2 x 1 @ 65%
3 x 1 @ 70%

WOD

For Time
50 HSPU
100 KB Snatch – Heavy
150 Sit-Ups
200 Double Unders
1:1 Dynamic singles or 100 doubles or 200 singles
Scale as Needed
Partition as Needed

see comments
11
Friday

Foundation

Front Squat
1 x 8 @ 60%
1 x 6 @ 65%
1 x 5 @ 70%
1 x 3 @ 75%

WOD

12 Minute EMOM
RX:
Even Minute:
2 Rope Climbs
Odd Minute:
10 Toes to Bar
INT:
Even Minute:
1 Rope Climbs
Odd Minute:
10 Knees to Elbow
SC:
Even Minute:
4 Ground to Standings
Odd Minute:
10 Knee Tucks

see comments
10
Thursday

Foundation

Clean Deadlift
7 x 2 @ 100%

WOD

5 RFT
RX:
5 pullups
10 RKBs (32k/24k)
15 squats
20 double-unders
Rest 1 min
INT:
5 pullups
10 RKBs (24k/16k)
15 squats
20 dynamic singles
Rest 1 min
SC:
5 ring rows
10 RKBs (16k/8k)
10 squats
20 single-unders
Rest 1 min
Choose a level that allows you to complete your first round in less than 1:15
Compare to 1/16/15

see comments
9
Wednesday

Foundation

Clean and Jerk
3 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

WOD

ROMWOD
“Panther”

see comments
8
Tuesday

Foundation

Snatch Balance
3 x 3 @ 60%
1 x 3 @ 65%
2 x 3 @ 70%

WOD

6 RFT
7 SDHP
7 Front Squats
7 Push Press
RX: 95/65
INT: 65/35
SC: 45/25

see comments

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